Freedom WOD Classes
Warm Up: 15 Mins
500 M Row or 400 M Run
1:00 PVC ROM
10 Burpees
10 Hang Power Snatches
10 Overhead Squats
5 Inchworms
1:30 / Side LAX Glutes
1:30 / Side LAX Rotator Cuff
Strength: 15 Mins
1 x 6 Tempo Squat Snatch 50%
Then:
5-3-3-1-1 Squat Snatch – build to 90%
Metcon: 12 Min Cap
“Ingrid”
10 Rounds For Time:
3 Power Snatch 135/95
3 Bar Over Burpees
Functional Bodybuilding Class
Monday
Morning Fasted State Cardio
Session 1: Steady State Cardio Effort averaging 120-130 BPM for 35-40 Minutes.
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
Evening Bodybuilding
Session 2: 60 Mins
Giant Set
4 Sets x 8-12 Reps
Reverse Cable Curls
Close Grip Cable Curls
Wide Grip Cable Curls
Wide Grip Drag Curls
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets x 8-12
Partial Rope Extensions (bottom)
Partial Rope Extensions (top)
Full ROM Rope Extensions
Close Grip Bench Press
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets x 8-12
EZ Bar Close Grip Curls
EZ Bar drag Curls
EZ Bar Seated French Press
EZ Bar Incline Skull Crushers
Do all 4 exercises without stopping = 1 set
TABATA 45/15
Alternating DB Curl
Banded Tricep Extensions
